Desperate & need help !!! Please respond !!

[buffchic69]

I love this forum & all the advice I've been given so far, I'm hoping you will help me again. I am 5'6" 130 lbs, weighttrain 5x a week.

I desperately want to increase my muscle but am confused as to what to eat, how much, & when ? I want muscle especially in my upper body, but don't want to look like a girl on steroids huge with a zillion veins all over my body.

What I need is a detailed menu plan. Due to my work schedule I do not get up until 12:00 noon so that is when I need my eating to start, & I go to bed at 10:00 pm. I don't know what I should be eating between these hours ???

What I like is: my protein shakes-30 grams of protein in shakes, tuna, chicken, eggs,roast beef, turkey, farina-NO OATMEAL, NO CREAM OF WHEAT
whole wheat bread, fruit, whole wheat pasta, brown rice,corn, carrots, green beans, salads, shrimp, white potatoes-NO SWEET POTATOES

I drink a lo of watr, but also like crystal light, diet pepsi, & ice tea

I think from what I've red these are the muscle building foods I should be eating right ?

I just need someone to possibly make me a meal plan with the above foods.

I also need some info as to what 4 oz. of tuna looks like, versus 6 oz. ? all the ounces of food really has me confused !!!!

PLEASE HELP A DUMB GIRL WHO DOES NOT REALLY UNDERSTAND, BUT DESPERATELY WANTS MUSCLE & TO GET FIRM.

Thanks to everyone

 

[FigureSkater]

Wow...you get 14 hours of sleep a night?

 

[Daisy_Girl]

It is easy to get the weight of food. Buy a food scale - they are like $10 at a supplement store or a kitchen supply store. Mine isn't fancy, it is plastic and cheapo.

Meal 1: Noon
5 egg whites, 1 whole egg
3-4oz potato

Meal 2: 3pm
4oz Lean Meat (turkey, roast beef, chicken)
1/2 cup brown rice

Meal 3: 6pm
4oz Lean Meat
Salad - lettuce, preferable romaine or spinach, unlimited, can add green peppers, brocolli, chick peas, kidney beans, sunflower seeds, mushrooms, cucumber
1/2tbsp Olive Oil (or Flax Oil), 1tbsp Balsalmic Vinegar (as dressing)

Meal 4: 9pm
3-4oz Lean Meat
Green Beans (unlimited)

Meal 5: Bedtime
30g Protein Shake
1/2 tbsp Olive Oil (or Flax Oil)
(made with water)

*Lean Meats should be FRESH (not lunchmeat), grilled indoors or outdoors. Use calorie-free (or low cal) spices and condiments.

 

[buffchic69]

Wow...you get 14 hours of sleep a night?

Hi. yeah, I get that much sleep, I have a very hectic life. but btwn. the hrs. of 12:00 noon, & 11:00 pm I dont know how often I should be eating.

What I'm currently doing is eating 3 x a day, & having 2 snacks a day, my 2 snacks are my protein shakes, 1 shake alone, 1 shake with a small piece of fruit usually after every weights workout.

my meal for yesterday was: Tell me if this is ok?

12 noon- 1/2 cup farina, 30 gram protein shake.

3pm- whole wheat wrap, 3oz. chicken, diced pinapple, and a few walnuts added for crunch.

6pm- 3 oz. tuna, salad with balsamic vinegar,

9pm- chicken or turkey, with 1/2 cup brown rice or green beans

9-10pm- WORKOUT !!!

10:15-10:30- 40 gram protein shake with 1/2 tbsp olive oil.

PS: Is a 40 gr. protein shake too much protein, also it's 200 calories is this too much too consume close to bedtime ?

 

[Sassy69]

The biggest thing with the period of sleep time is that your body optimally processes food within 2-3 hour increments, thus the idea of eating several meals every 2-3 hours instead of only 3 x/day. So you are going like 12-14 hrs of sleep? That means you are going 12-14 hrs between meals - basically fasting. So its good to throw in fat in the form of flax seed or olive oil in your shake to slow down the absorption rate. I guess the question I would as is do you feel hungry any time before you get up? If you do, then you might want to some how set your alarm & throw in another meal sometime half way through your sleep period? If not, maybe your body has adjusted to that schedule its ok as is.

What is in your protein mix? carbs? fats? I seem to remember somewhere that the body can only absorb 30 g of protein at a time, so anything more than that is a waste. Maybe someone can confirm that for me too so I'm not just babbling.